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I. TECHNIQUES
VERTICAL RUNNING BETWEEN HURDLES
1. Foot landing should be under body.
2. HIPS UP, KNEE UP, TOE UP
A. The Start
1. Head down in neutral position.
2. Front foot 2 of athletes feet from start line, back foot 3 feet from start line.
3. FAT MAN belly down, head down ( relaxed position)
Set position
1. Shoulders over the start line NOT in front.
2. Weight on arms and legs.
3. Push and explode with both legs.
4. Stand up and look after 3-5 steps (8 total to first hurdle, lead leg in back of
blocks).
B. Take off
5. Distance from hurdle based on height and speed of athlete.(6-76)
#1 problem in high school and collegiate hurdlers is taking off too close to
hurdle. (Shorter athlete takes off farther away from hurdle)
CUT STEP: The term Cut Step refers to the step before the hurdle. The stride before the hurdle is slightly
shorter than the previous stride and involves a lighter, active landing action of the take off foot. Active landing
means an active, quick placing of the trail leg into the Attack/takeoff position somewhat faster than in the
previous running stride. This active landing action will "cut" or shorten the last stride thus preventing planting
or braking action and optimizing a high hip position therefore minimizing a loss of velocity going into the
hurdle. This placement should be on the toes, which will also promote being tall and moving into the hurdle.
C. On top of hurdle
1. Athlete should be coming down as they pass over top of hurdle.
a. Center of mass follows parabolic curve.
2. Body position.
a. Get small on top. (Hurdle through a window)
b. Lead leg not fully extended (slightly bent)
c. Lead arm no higher then eye level
d. Trail leg tight, heel close to body.
e. Trail arm should be close to body.
f. Shoulders stay parallel to hurdle.
D. Landing
1. Body position.
a. Key feature: stay down as body passes over hurdle.
b. Lead leg should snap down close to hurdle (29-36).
c. Lead foot should land under body, not out in front in braking position.
d. Arms return to normal running position. Stay small; don't let arms fly out.
e. Shoulders stay parallel to hurdle.
Coaching High School Hurdles
II. DRILLS
A. Lead and trail drills: 5 step 50% speed working only on technique.
B. Wall Drills: lead leg into a wall or fence while never moving trail leg from ground, working on
forward body lean, bent knee and dorsiflexed foot. Trail Leg over hurdle while never moving
lead leg from ground. Good hip flexibility and hip flexor strength drills.
B. One step drills: 5-8 Hurdles 6-8 feet apart. As soon as you land you hurdle again. Working on
technique, but also on lead leg snap down, ground reaction time by quick take-off with trail leg
and being in the air a short period of time.
C. Step over drills: 5-10 Hurdles placed in a row against each other. Lead and trail, alternate leg,
over & backs, A-skip leads. We do these drills everyday to work on technique, flexibility,
strength, coordination and rhythm.
D. Up & Backs: 5-10 hurdles down, turn around and come back over the same number of hurdles.
At the beginning of the year work 5 step pattern, later move to 3 step.
E. 3-5-7 step, full speed hurdles. (fear factor): Great for speed improvement and running between
hurdles. It is an advanced drill, but can be done at all levels.
F. Over speed 3 step hurdle: Tie pre-wrap between two hurdles. Sprint full controled speed through
8-10 hurdles going over the pre-wrap with no concern for technique or hitting the pre-wrap.
lift
WORKOUTS: MID-SEASON
V.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
31 1 Dynamic Warm-up 2 Dynamic Warm-up 3 Dynamic Warm-up 4 Dynamic Warm-up 5 Dynamic Warm-
WEEK #25 routine routine routine routine up routine
FOCUS: Speed
Development 3x3x150m (Pre-Meet Routine
phase (Acceleration Drills A)
HH/LH: 1 x 10m Falling start stand. 20-18-16sec Shake Out Short Hurdles)
6x200m 3min/5min rest 1 x 150m @ 80%
Refining 1 x 10m Falling start loaded.
25sec From Crounch start 2xLead/Trail/Top 1 x 3 Lead Leg Drill
skills/Technic 1 x 10m Shoulder push start. 1 x 3 Trail Leg Drill
at high speeds 3min (39 Mens marks)
(Acceleration Drills B) 1 x 3 Over The Top
1 x 10m Push up start. 5 step (vertical run)
Cool down Cool down 2 x 1 Hurdle Start
1 x 5 Right Leg Hurdle Walk 1 x 10m Bounce Start. 1 x 5 Right Leg Hurdle Walk 2 x 2 Hurdle Start
Over. 1 x 10m Grasshopper start. Over. 1 x 3 Hurdle Start
lift 1 x 6 Med Ball Over-
1 x 5 Left Leg Hurdle Walk 1 x 10m 4 point start. 1 x 5 Left Leg Hurdle Walk
head back.
Over Over
1 x 5 Right Leg Backward 3x10 hurdle 3step (42) 1 x 5 Right Leg Backward
Full speed Hurdle Walk Over
Hurdle Walk Over
Full recovery as needed
1 x 5 Left Leg Backward 1 x 5 Left Leg Backward
Hurdle Walk Over. Hurdle Walk Over.
LIFT
Coaching High School Hurdles
WORKOUTS: LATE-SEASON
VI. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
31 1 Dynamic Warm-up routine 2 Dynamic Warm-up routine 3 Dynamic Warm-up routine 4 Dynamic Warm-up routine 5 Dynamic Warm-up
WEEK #9 routine
FOCUS: HH/LH: From blocks 3x80-60-40m Shake Out
Speed 6x200m 1x1 HH 90% spikes
SPEED: 25sec 1x2 HH rest as needed 2xLead/Trail/Top (Pre-Meet Routine
drills,boundin 3min 2x3-5-3 step hurdle (39) (39 Mens marks) Short Hurdles)
g, technique, (5 step is 10-16 feet more) 5 step (vertical run) 1 x 150m @ 80%
hurdle speed
Cool down 1 x 3 Lead Leg Drill
1 x 5 Right Leg Hurdle Walk 2x10 hurdle over speed Lift 1 x 3 Trail Leg Drill
Over. (pre-wrap) (39) Cool down 1 x 3 Over The Top
1 x 5 Left Leg Hurdle Walk Mens marks 1 x 5 Right Leg Hurdle Walk 2 x 1 Hurdle Start
Over rest as needed Over. 2 x 2 Hurdle Start
1 x 5 Right Leg Backward 1 x 5 Left Leg Hurdle Walk 1 x 3 Hurdle Start
Hurdle Walk Over Cool down Over 1 x 6 Med Ball Over-
1 x 5 Right Leg Hurdle Walk 1 x 5 Right Leg Backward head back.
1 x 5 Left Leg Backward
Over. Hurdle Walk Over
Hurdle Walk Over.
1 x 5 Left Leg Hurdle Walk 1 x 5 Left Leg Backward
Over Hurdle Walk Over.
1 x 5 Right Leg Backward
Hurdle Walk Over
1 x 5 Left Leg Backward
Hurdle Walk Over.
Coaching High School Hurdles
Warm up A
On meet day start approx. 45 min. before your first event of day.
Lunge Series 4x (2 each leg)
(Linear Lunge) Over Head lateral/Medial Bend and twist
Lateral Lunge 2 Hand Lateral Medial Touch and twist
Hurdle Mobility:
High/Low
o Left leg lead
o Right leg lead
o Backward left leg
o Backward right leg
o Double under
Low
o Bent Left
o Bent Right
o Back Bent Left
o Back Ben Right
o Double Over Back
Side Drill (6x)
o Head to sky knee grab(3 each leg)
o Head to sky froggy (3 each leg)
o High kick (3 each leg)
o SL RDL (3 each leg)
o Quad Ankle Grab
(Sprint Drills A)
Walking March (5x Each Leg)
Dynamic March (5x Each Leg)
A-Skip (5x Each Leg)
Wall-Fire (5xEach Leg)
(Sprint Drills B)
DL Pogo (5x)
Straight leg bound (5x Each Leg)
Prance (5x Each Leg)
Cycle Acceleration (30m)
Coaching High School Hurdles
Warm up B